Exercises To Relieve Lower Back Pain Right Side
Lower Back Pain Right Side Exercises
Lower back pain right side is one of the worst kinds of troubles one can get. It can pretty much ruin a whole day and night of sleep. This can lead to not only back problems but also mental instability. Exercising is the best way of getting rid of most of the most causes of this pain. Below you will find out the most effective lower back pain exercises. I recommend doing them four to five times a week.
You can print out the image as a spreadsheet. I will explain each exercise and the rest should be done according to the picture.
Standing Hamstring Stretch
Make sure your leg is always straight and try to touch your toes. When you feel a stretch hold it for three seconds. Do this 8 times on each leg and try to dig deeper each time.
Cat and Camel
Push your back up; imagine you want to scratch your back on the ceiling. Do this 10 times.
While lying on your back try to push your pelvis down to the ground. When you feel your muscles flexing it means you are doing a good job. Do this around 20 times
Do curls just make sure your shoulders don’t leave the ground? Do this 30 times. Additionally when your curl holds it for a second or two.
Quadruped arm/leg rises
Do it according to the image. Do this 30 times.
Put your right ankle on your left knee and pull your right knee to the center of your chest. Do this 10-15 times. You should feel your buttocks stretching.
While lying on your stomach pull your upper torso up. Make sure your lower torso stays on the ground. Do this 15-20 times.
Raise your side up and hold it for 2 seconds, do this 15-20 times each side.
Keep in mind that these lower back pain exercises can be done at home, and shouldn’t take more than 15 minutes. If they seem to easy rise the number of reps or do two sets, with a 30 seconds break. These will bring very quick results. The results will be apparent in the first week and the best results will be visible within 2 to 3 weeks.
If the pain on the right side of your lower back goes away keep on doing them to prevent any future issues. Additionally, to the lower back pain exercises, I would recommend swimming twice a week.
Lower Back Pain Right Side Exercises Spreadsheet